Every 2 min for 10 min perform 3 deadlifts climbing in weight.
Row for calories
Strict Handstand Push Ups
Want to get better at rowing?
Stance is hip width
Weight in the heels
Tight lumbar curve (low back)
Shoulders begin over the bar
Hips and shoulders rise together
Bar remains in contact with the body for duration of lift
Handstand Push Up
If you are arching and losing form on these against a wall with or without ab mats, it would be more beneficial to perform these with feet on a box.
Can also modify with dumbbell presses, just make sure to go heavy!
3x800 meter run, 400m run rest (rest 1:1)
Strict pull ups 3 x max effort